The Right Formula

Good full ROM.

How do you maximize your gains of strength and power or your lose of fat and inches; with balance? I don't mean standing on one leg or doing balance beam training, I mean finding the right formula or balance of exercise, rest/recovery and nutrition; each one of these within themselves has to be balanced as well. However, this would be ridiculously long if we were to get into the weeds too much, so just some general guidelines and ideas for you.

First, what is your goal or objective: fat lose, strength/power gain or a specific event or contest. This matters because it will lay the ground work for everything else mentioned.

Once you have decided your goal, nutrition is the single biggest factor and the base for which we work from; without sound nutrition you'll just be spinning your wheels and will waste time, energy, money and eventually get frustrated and potentially injured. Nutrition is also the hardest part for most people to figure out and stick with, so don’t get too frustrated.

The types of exercise do make a difference when it comes to reaching a specific goal. An easy way to figure how you should be training is to ask a competent professional or if you are doing it on your own you can find a similar person or athlete and train in a similar manner. I’m not saying do exactly what they are doing, but do similar movements and use the same energy systems they are. For example if you want to look like a marathon runner you should do mind-numbing amounts of aerobic training and spend the majority of your time in the oxidative pathway. If you would like to look more like a 400m sprinter or a professional basketball player you may want to spend more time doing anaerobic exercises with a little bit of aerobic training. And, if you want to look and perform like Pat and Tyler you use variety of training modalities (CrossFit).

Definitely a high level of focus and intensity. Awesome guys

Finally, we have rest and recovery; this is when we grow and improve physically. If you constantly train hard and don’t allow proper recovery you will fail; in one way, shape or form your body will make you stop training. You could see this in your performance, mental feeling, and soreness and if you’re not careful you will be forced to stop by injury. There is a fine line between the perfect amount and too much and in a perfect world with the perfect program you would skate that line and never go over.

Bottom line; be smart about your training and reaching your goals, if you have been doing the same thing for years with no improvement then I would ask you, “Why”. There is a formula right for you that have to be figured out in order for you to meet your health, fitness and performance goals. If your formula is off you won't get the result you want.

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Videos From the Week

Janessa getting 275 for 3 reps.

This is 25lbs more than her last ONE rep max and she did it 3 TIMES.

What is she doing?

M/W GU class warm up.

30sec at each station; Bear Crawls, 1/2 DOT Drill and Ring Rollouts

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Fight Gone Bad for St. Jude

Sat. Feb 26 2011 at 10am

(Location) CrossFit 509

You can Donate or register online Here

I would like to send some people to support this; it's for a great cause and good for our community, so if you are interested we have sponsorship/donation forms at the gym. Basically, you find someone to sponsor you to participate in the event. You could do a lump sum ($5, $10, $50...) or ($.25, $.50, $.75 or $1.00) for each point you get. If you have any questions ask Mike or call CF 509.